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Saturday, June 23, 2018

7 Bodybuilding Sleep Tips for Better Rest and Recovery

Muscle recovery is just as important as exercise is to muscle growth since the two processes complement each other. Sleep is definitely the most important time for your body to recover, repair itself, and grow. Apart from inhibiting the production of growth hormone, lack of sleep also curbs your energy levels and weakens your immune system.

However, sleep is not only about completing all the recommended 8 hours but also having the highest quality sleep possible. Thankfully, there are ways that you can employ to reduce the amount it takes you to fall asleep, stay asleep for longer, and in turn maximize on your muscle growth process. To help you, here are the 7 bodybuilding sleep tips for better rest and recovery.

1. Maintain a consistent sleeping and waking up pattern

One of the best ways to have quality sleep is to maintain a consistent sleeping and waling pattern. When you go to bed and wake up at the same time every day, you get to cue your body’s internal clock to except sleep at a certain period every day. This in turn helps reduce the time it takes for you to fall asleep as well as improving your overall quality of sleep.

2. Don’t exercise too close to bedtime

Although exercise tends to make you fall asleep faster, it can also leave you restless when done too close to bed time. This is because when you exercise too close to bedtime, you elevate your body temperature thus leaving your mind too wired to fall asleep. Therefore, you should always try as much as possible to end all your workouts 3 to 4 hours before you go to bed.

3. Limit your intake of caffeine and other stimulants

In order to fall sleep faster and stay asleep throughout the whole night, you need to limit your intake of caffeine and any other stimulant. Since caffeine acts by boosting your energy and alertness, consuming it late at night may leave you feeling jittery when you want to go to bed. Even if you happen if you manage to fall asleep without any problem, it may still act by decreasing the overall quality of your sleep.

4. Your mattresses matters

If you have tried sleeping on a bad mattress then you know how it is like to wake up feeling tired and worn out. In order to get quality sleep, you need to make sure that you have a good mattress and a comfortable bed. A good mattress should conform to the shape of your body, relieving pressure points, and distributing your body weight evenly. Murphy bed mattress is one of the few products that will give you a great night’s sleep and wake up feeling relaxed.

5. Turn off all electronics 30 to 60 minutes before bedtime

A study by Ohio State University found that an average of four weeks exposure to light from electronic devices like smart phones, tablets, laptops, and android television box makes the fur balls more lethargic and depressed than those that sleep in total darkness. This is because this light suppresses the body’s ability to release melatonin naturally, the hormone that helps your body maintain its circadian rhythm. This is why you should always turn off all your electronic devices at least 30 minutes before you go to bed.

6. Avoid going to bed either too hungry or too full.

Having a big meals right before going to bed usually makes it harder for you to fall asleep. The extra food will cause your body to boost its metabolism and temperature which will lead to an increased brain activity. On the other hand, a small to medium sized meal allows you to sleep more comfortably and saves you from a growling stomach.

7. Add some supplements in your sleep plan.

There are some few supplements that have been found to be very effective in improving quality of your sleep. These ranges from those supplements that help you regulate your sleep quality like Magnesium to those that that calms the mind and reduces anxiety like Lavender oil.

Having quality sleep is very important when it comes to maximizing your muscle growth. It helps you to recover faster from exercise, enables you to perform better, and improves your mental health. This is done through improving your body’s efficiency in utilizing fat for energy and reducing your levels of muscle-wasting. By following these 7 simple bodybuilding sleep tips, you will be able to improve your sleep quality and in turn achieve your fitness goals much faster.

Tuesday, June 5, 2018

Is CBD Oil Legal For Muscle and Body Building

Cannabidiol or CBD oil has been making waves in the field of alternative medicine for its various benefits, at least from testimonies of people who have tried the product. For those like you who are wondering just how efficient CBD oil is, articles like this can help give basic insight towards how cannabidiol works especially if you want to use it for body building. However, given CBD oil is a kind of alternative medicine, it’s important to understand the legalities involved in its usage. For fitness buffs and body building enthusiasts out there, this one is for you: Is CBD oil legal for muscle and body building?

According to Harvard University’s Health blog, perhaps the most interesting aspect of CBD is that it’s the component of marijuana that has extremely few (if not no) intoxicating properties. In fact, one of the most famous marijuana components, called THC (tetrahydrocannabinol) also causes “high,” which makes it surprising for CBD oil users that CBD isn’t intoxicating at all. Moreover, patients also report CBD benefits such as relieving pain, spasticity, anxiety, and even insomnia. So what are its benefits in terms of body building, and is it even legal?

Is CBD Oil Legal?

While there are no specific laws on CBD oil usage towards muscle and body building, it’s important to understand that there are some states in the United States that have specific regulations on CBD. It might be helpful you try to find specific laws on CBD in your area as well, if you’re living outside the United States. Example of these laws include:

       Alabama allows CBD to be used exclusively by the University of Alabama at Birmingham for patients with debilitating epileptic conditions. 

       Georgia allows the usage of cannabis oil with no more than 5-percent of THC for Parkinson’s disease, mitochondrial disease, multiple sclerosis, Lou Gehrig’s disease, Crohn’s disease, cancer, sickle cell anemia, and seizures.

       Indiana and Missouri allows the usage of substances that has at least 5-percent CBD but no more than 0.3-percent THC for epilepsy that resists treatment. North Carolina allows CBD usage for intractable epilepsy, provided the oil has no more than 0.3-percent THC and can be more than 10-percent CBD.

       Kentucky allows someone to administer, dispense, or transfer CBD provided it’s with a written order of a physician practicing at a associated clinic of a Kentucky public university with a school or college of medicine, or a physician practicing at a hospital.

       Mississippi allows the usage of substances of more than 15-percent CBD but less than 0.5-percent THC, provided it’s tested and/or from the University of Mississippi’s National Center for Natural Products Research.

       Texas allows CBD oil with at least 10-percent CBD to be used provided it doesn’t have more than 0.5-percent THC. Moreover, patients will have to get the approval of two certified specialists before being able to use this.

       Utah allows the possession and use of CBD for those with intractable epilepsy provided a neurologist has signed a statement. The CBD extract in question should have no more than 0.3-percent THC, and at least 15-percent CBD. It should also not have other psychoactive substances.

Why Even Use CBD Oil For Body Building?

Before you buy CBD oil from services such as Trusted CBD Oil, you may want to know its various benefits for your body building efforts. If you want a quick recall as to how you can use CBD oil for your body building efforts, it’s important to understand that CBD oil users see various benefits that can be leveraged to improve your workout:

       It can regulate blood sugar, which means the pancreas produce less fat-storing hormones. This lessens the fat being stored and allows the body to burn more of its fat cells during their workouts.

       It can regular cortisol levels, which regulates a person’s anxiety levels. A cortisol imbalance can result in increase of weight, which CBD oil can help regulate.

       It can help with inflammation, which is something that happens during workout. CBD oil can help someone get back to their workout without taking medicine that can damage their livers, which is something some anti-inflammatory blogs are known to do.

       It can help with sleep, which - along with workout breaks - can greatly help when it comes to building muscle and losing weight.

The Takeaway: CBD Oil For Physical Activities

If you’re one for body building and fitness, you’re likely going to explore various methods of improving your health and diet in order to get the kind of dream bod you’ve been working towards. In this regard, trying different diet programs, workout regimens, and even dietary supplements may or may not work for your benefit. If you’ve been meaning to try CBD oil for your workout, the above would hopefully give you the kind of helpful insight you need for you to make the right decision. 

John Truman

John Truman has a penchant for health and fitness given his upbringing as an active child. As a writer by heart, he wishes to spread his love for healthy living to his readers, which he does by contributing to sites such as Trusted CBD Oil. He strives to ensure his readers get information in an informative and entertaining manner, and is often found jogging during his spare time.

Tuesday, May 15, 2018

7 Surprisingly Easy Ways to Deal with Snoring

According to WebMD, forty-five percent of all adult’s snore on an occasional basis. If you are not in this group, you probably know someone who snores. Snoring occurs when air is unable to move freely in the body via the throat and nose. As a result, the tissues surrounding your nose and throat are forced to start vibrating. 

Individuals who snore often tend to have very many tissues in their nasal and throat cavities. There are instances where this is caused by wrong tongue positioning resulting in incessant snoring. You can, however, use the following methods to prevent this from happening:

1. Change Your Sleeping Position

You should try and avoid sleeping on your back. When you sleep straight on your back, your tongue’s base and soft palate are forced to collapse to the back of the throat. The collapse causes vibrations to occur during your sleep, resulting in snoring. You should always sleep on your right or left side.

2. Institute a No Sedatives, Smoking, and Alcohol Policy

People who snore should not take sedatives or consume alcohol and cigarettes. Smoking and alcohol consumption have been seen to reduce your throat muscle’s resting tone. If you regularly snore, you should not drink before sleeping as this will only increase your snoring. Smoking causes your nasal and chest cavities to become congested causing you to snore.

3. Maintain Cleanliness

There is a need to ensure that your bed sheets are cleaned as often as possible. The same should also apply to your room and pillow covers. Keeping your room and bedding clean will eliminate any allergens that may be present. Allergens such as dust mites that may have accumulated in your pillows may aggravate this issue and cause you to snore even more loudly.

4. Get a Good Mattress and Elevate Your Pillow Position

Your mattress can affect your quality of sleep - check out to find out best mattresses. A good mattress should not be too firm, and neither should it be too soft. A mattress that is too firm will be uncomfortable, and will cause you to shift every once in a while, leading to restless, which may in turn lead to a poor sleeping position.

Your pillow positioning will also determine whether you will snore or not. The pillow needs to remain at a high position to ensure that your head is elevated. When the head is elevated, you will be able to breathe more easily. When you combine a good mattress, and proper pillow positioning, you are bound to notice a reduction in your snoring frequency.

5. Lose the Extra Weight

Obesity is another reason why many people snore at night. You need to reduce the extra weight if you are to do away with the snores. But this is not to mean that slim people do not snore, they also snore. The problem with obesity is that some people normally gain weight around their necks. The extra weight or fat then squeezes the internal diameter around their necks. When squeezed, the diameter will normally collapse when this person is sleeping, resulting in snoring.

6. Ensure You Are Properly Hydrated

You need to take as much water as you can during the day. It is essential to make sure that your body never becomes dehydrated. Although all people are different, each person needs to consume a certain amount of water to ensure that their bodies are properly hydrated. Dehydration normally causes the secretions from the soft palate and the nose to thicken. When they become thick, congestion is likely to ensue; this will then cause you to snore.

7. Humidification

Lack of moisture and the presence of dry air in a room are two factors that can aggravate snoring. It is the reason why it is recommended that you open your windows every once in a while to let in some fresh air. Each room in the house needs to be properly ventilated to allow in fresh, clean air.

Inhaling dry air will lead to dryness in your nasal membrane as well as in your throat cavity. Additionally, it may also cause congestion to occur in your chest. When these happen, air movement in your body will be restricted, and vibrations will start to take place. The vibrations will in turn cause you to snore. Habitual snorers are advised to purchase humidifiers and place them in their rooms.

A comfortable bed is equipped with an elevated pillow and a mattress with acceptable firmness is a key to reducing snoring. If you are a regular snorer, confirm whether you need to acquire another mattress, or whether you have an underlying medical condition.

Surprising Ways To Improve Your Muscle Gains

If you are hoping to gain muscle, and it doesn’t seem to be working as well as you would like, there can be number of things which are the problem. In general it is one of a few basic things which you might need to change, and you have probably already looked into those if you are reading this. Things like increasing your protein intake are obvious, but if you have considered those and taken those changes on board and still don’t see results, you might want to think about the following. Here are some of the more surprising things which you might want to consider to improve your muscle gains easily and quickly, and without fuss.

Become A Bodybuilder

You might well have been lifting weights and eating right, but the truth is that if you want to really gain muscle, then you need to think about becoming a bodybuilder in mind and spirit as well. The more that you inhabit the role of the bodybuilder in your life, the sooner you will see the kinds of changes that you are hoping for, so this is absolutely the way to make sure that you start making more and more gains in your muscle areas. It is as simple as ensuring you are wearing the right shoes and talking about bodybuilding in the right way and often. Check out space jam online to find the right shoes for yourself, so you can really start to get into the role that you need to get into - and make sure that you are thinking and acting like a bodybuilder as best as you can as well.


It has been proven that if you visualize your muscles becoming bigger over time, then they actually do, so it is definitely a good idea to think about getting this right as well. The more you visualize, the sooner you will see the muscle gains you want, to start doing this at least once a day if you really want to make a difference. The truth is that this is actually one of the more surprising and most powerful ways of improving your muscle gains, and yet it is extremely easy to do right. Visualizing is simple and easy, but incredibly powerful, even if you feel silly doing it at first.

Watch The Muscle

Similarly to visualization, you will find that you tend to gain more muscle faster if you also watch the muscle as you work out. Watching the muscle and getting into the gaining mindset as you exercise has been shown to help you increase the amount of muscle gain you can see, so this is worth considering as well. You might be surprised how much of a difference this makes, and ye it is so easy to do that you might as well. Watch your muscles as it grows, and it will actually grow all the more for it.

Monday, May 7, 2018

Key Ways To Prepare Your Mind Mentally For Body-Building Competitions

If you ever want to join a body-building competition, chances are you would have a good idea of how one happens - especially since these competitions differ quite a lot from races, marathons, and even pageants. Like with any competition, however, you may not be exactly immune to being nervous about your performance. If you’re in need of a few key ways to prepare your mind mentally for body-building competitions, here’s a quick guide for you:

For a bit of a scientific perspective, a study in Preventive Medicine Reports had participants from the University of Pennsylvania go through an 11-week fitness program where they participated in weightlifting, Pilates, yoga, spinning, and running classes. When segregated into groups of working out alone and with groups, it's been found that participants under a competitive banner were 90-percent likelier to attend their classes, and having an active participant can boost activity because these participants are the "ones to beat." In short, it's all about manipulating the environment to your advantage. So what are key ways to prepare your mind mentally for body-building competitions, given this research in competitiveness?

       Stick to the objective, and make sure your follow the rules.
    Not everyone joins competitions to win sometimes, others just love the experience, or they love making connections, or they just love body-building. Before joining a body-building competition, remember what your goal is and if you're willing to sacrifice time and effort to achieve that goal.

       Get your research game on, and research on everything you need.
     If you're going to participate in a body-building competition, always remember that research is also an extremely powerful asset. The more you know about the competition, its rules, and especially your body, the likelier you'll be able to form a plan that fits your needs when it comes to the competition. This also helps put your mind at ease, as the more you get to know, the more grounded your mind becomes and you can finally focus towards actually meeting something tangible.

       Practice and consistency is key.
    Body-building competitions not only require you to achieve certain goals in a set period of time, they may require other tests of patience and looks that you have to fulfill. Remember to make sure you adjust the parameters of your workout according to these goals. Is your diet appropriate for the kind of challenge you're expected to do? Make sure you're prepared to experience new things, and you're prepared to do them consistently.

       Asking help can help you make that leap.
     If you’re unsure of anything about what you’re doing with the competition, don’t hesitate to ask around. When it comes to health, for instance, it’s best you first consult your physician before joining the competition. A dietician can also help determine the best diet for you to get the results you need. In the case of emotional and mental health, psychologists from groups such as Psychologist Southern Sydney can help you.

       Don't mind the others, mind your form.
    Remember, when it comes to body-building competitions, your form is a huge (no pun intended) part of your success. Even if you have the best body out there, if your form isn't adequate, you might lose the trust of the judges and the appeal of the audience. As such, don't mind how others do their form, and instead focus on what you've trained to do and making sure you execute what you've practiced.

       Smile genuinely, and genuinely have fun.
      A lot of performers may advise you to smile during a performance, as smiling can increase the energy levels of the area. In way, smiling can also increase your energy levels. Remember, however, don't smile because you need to, smile because you're having fun. While the maxim "You did your best" is cliche, if you do know you've worked hard before the competition, there's nothing to lose but recognition and bragging rights. Then again, if you do get to build a great body, your health and your vigor in the competition are rewards of their own. So enjoy, have fun, and make sure you know that even if you lose, you at least gave your competition the challenge they deserve.

       It's the journey, not the destination.
     While this quote is yet another cliche, remember that body-building competitions are also deep inside tests of personal development. How far are you willing to go to ensure not only you get a nice body, but you get a body according to a particular challenge that you get to showcase in front of a crowd? The parameters and rules can get overwhelming that other people may not even get the courage to take the risk, and yet you did. Turn that into a source of motivation.

The Bottomline: Competition Can Be Motivation

Sometimes the idea of a competition can be overwhelming and discouraging because you may not want to lose. This is normal, especially if you know you have expectations set out for yourself. Key ways to prepare your mind mentally for body-building competitions are as such made sure to help you find the inspiration and the courage to be yourself and be confident with the body you've grown. This of course isn't easy, but like with body-building, the mind may just need a bit of practice to get the hang of believing in your capabilities.

Janice Killey

Janice has a wealth of experience and training. She holds a Diploma of Education, Bachelor of Arts (Psychology), Master of Arts (Counselling), Diploma of Clinical Hypnotherapy (ASH) and is a Registered Psychologist at Psychologists Southern Sydney. She’s also a member of the Australian Psychological Society.